Cycling – Building Up My Stamina Gradually

Cycling with Carole and Strava – Building Stamina

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“Next time? Longer ride.”  That was my goal after the 13 mile China Camp loop with Marin Cyclists on May 10th (see post below). On that ride I met a new cyclist friend and we’ve done two rides together. 14 miles. 20 miles yesterday.

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Loving the Strava app. It divides your ride into segments giving your personal best segments for the ride. It ranks you with other riders who’ve done the same segment, even narrowing it down by sex and age. It was motivating while I was riding, aiming to best myself.

 

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Masters Swimming-Why, Oh Why?

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This photo, stolen from fellow swimmer Rachel, captures the eerie lighting in the pool on a cold, dark morning at 5:30 a.m. “Why, oh why, am I doing this?”,   I asked myself as I packed my swim bag last night, too sleepy to even decide what to wear in the morning. I argued with myself continually last night and this morning. Freezing on the edge of the pool in my bathing suit, 50 degrees outside, my head screamed resistance. “I don’t want to do this!” After the initial bolt of cold and a few laps of warming up, I remembered why. Waking up and moving right away, particularly in the shocking environment of a pool, is blissful. It gets even better walking to the car after swimming and showering. My senses are heightened. I hear every bird, notice all moving things. I am euphoric (for a while at least).

 

 

 

China Camp Loop Ride with Marin Cyclists Club

So I overcame my fear of cycling by doing it again. After my nervous ride a week ago, it was either abandon the sport or go for it. Today I met up with a group of riders from the Marin Cyclist Club. Beginning at the park-and-ride, the leader took off. I hopped on my bike and followed. I knew if I didn’t hug keep up I would be doomed by fear and discouragement if I started to fall behind. First thing, we hit that steep downhill I WALKED down with my bike last week. No time for fear. I just held on and went for it. Then she turned onto a narrowish road with plenty of traffic and parked cars. I just stuck behind her fender and didn’t look anywhere else. The first big hill was a heavy breather filling me with doubt whether I’d make the whole ride, especially with the faster pace. But I got my stride. I conquered the uphills easily and felt the thrill of the downhill with a pace facer than my comfort zone. I did it! I succeeded in getting over my fear of riding in traffic and picking up speed downhill. It was a friendly ride, met some nice riders and felt exuberant when we finished.

Lesson: If something’s hard or scary for me, I might be able to overcome it with more practice/effort. Also, I learned strength training pays off…that’s what powered me up those hills.

Next challenge: Ok, you say. It was only an “A” ride (easiest, shortest, slowest for the Club). Next time? Longer ride.

Why does anyone care?: Aging is pretty scary so I find it a daily challenge to either give in to limitations or challenge them. I want to share my experiences and encourage others to challenge themselves.

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Here’s the ride on Strava. After a stop, I forgot to turn it back on when we finished the 13 mile loop.

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http://www.marincyclists.com

Get the Most Out of Your Walking

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Here’s a link to an EXCELLENT article on walking! It details how you can change variables (speed, hills climbing, arm pumping, and more) to get the most out of your walking minutes. The tips on posture and stride  are excellent, as well.

http://www.superskinnyme.com/how-to-lose-weight-walking.html

 

Skipped the Spin Class and Rode Outside

The doctor (and physical therapist) showed me of X-rays of my arthritic knees. They admonished me to stop the jumping rope, box jumps, and sprints I’ve been doing in exercise classes. Also, forget about my recently renewed interest in running. Waaaaaaa. I LOVE all these things. I’ve loved progressing in my running with dreams of running longer distances. The news really bummed me out.

Now I’m dabbling in lower impact cardio…back to spin class, some swimming, the rowing machine. I’m not falling in love, but I’m trying.

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Today was fun (sort of). I planned to drop my car off for a service after spin class. Then I thought… I could bring my bike and ride the 11+ miles home instead. I was apprehensive. I haven’t done this type ride, in  high traffic areas, in a long time. My nervousness surprised me. I scouted out where the bike trail began. During the ride I went slow. I walked my bike across quite a few intersections. I worried about falling and sustaining a debilitating injury. The heat bugged me. My hands were numb and my feet hurt. What a baby, I thought. I also thought the only way to like it more and feel less nervousness (and pain) is to do it more.

On the bright side, I also loved the adventure, being out and about. The hills and straight-aways were easy because of my recent cardio and strength workouts. I loved the fresh air, the scenery, and interacting with people along the way.

Here’s something else I loved…using the app Strava. Isn’t this cool? It maps the ride, gives elevations, total minutes, minutes per mile, and more. Here’s my ride.

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Next to it is my old school tracking of the same ride…65 minutes on April 20, 2008. 17 minutes faster. I wasn’t much of a cyclist then, either, so it’s clear age and fear is slowing me down.

So now I’m at a crossroads. Step it up? Ride more to regain my confidence on the road? Ride again and beat that slow minutes-per-mile time? There’s always that beginners ride with the Marin Cyclists Club NEXT Saturday. (http://www.marincyclists.com/event-1925570?CalendarViewType=1&SelectedDate=5/1/2015)

Or should this little ole lady stick to safer adventures? TBD. 

 

 

 

 

 

 

Omelette in a Mug…Protein Packed Breakfast

This is from the Tone and Tighten blog (http://tone-and-tighten.com/2013/11/how-to-make-an-egg-white-omelette-in-a-mug.html).

Great, quick way to start the day with protein and vegetables!

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Eating healthy doesn’t have to be hard- this is a recipe that I have been making for many years. It can be done in less than 5 minutes (to shorten time, I will even chop up all my vegetables the night before, making it ready in about 2 minutes), so there are no excuses for not eating breakfast even when you are short on time in the mornings!

Egg White Omelette in a Mug
Ingredients:
egg whites, lightly beaten
2 tablespoons fully cooked ham or turkey bacon (or you can omit meat)
2 tablespoons fresh baby spinach, shredded
1 tablespoon green pepper, diced
1 tablespoon red pepper, diced
1 tablespoon tomato, diced
1 tablespoons reduced-fat cheddar cheese
salt and pepper to taste, if desired

Directions:
Spray a microwave-safe mug with non-stick cooking spray. Combine all ingredients in mug and mix. Microwave uncovered on high for 1 minute; stir. Cook for 1-1 1/2 minutes longer or until eggs are completely set.
I love to pour fresh salsa on top.

Makes 1 serving.

– See more at: http://tone-and-tighten.com/2013/11/how-to-make-an-egg-white-omelette-in-a-mug.html#sthash.EChSXbau.dpuf

How To Improve Your Posture In 5-Seconds – Read this!

Just stack those body parts in a nice straight line…ankles, knees, hips, elbows, shoulders and ears.

 

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Excellent article about posture by Marc Perry, BuiltLean. Click here to read the article!

How To Improve Your Posture In 5-Seconds – BuiltLean.

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